Heart-Healthy Diet: Foods to Combat Heart Disease and High Blood Pressure

Heart disease remains the leading cause of death in the U.S., with one person succumbing every 36 seconds. Among the various risk factors, diet plays a pivotal role. Today we’re highlighting ten foods that can help combat heart disease and high blood pressure.

1. Broccoli: This green powerhouse is rich in vitamins A, C, and E and antioxidants like beta-carotene.

2. Spinach: A versatile leafy green, spinach can be consumed raw or cooked and is packed with essential nutrients.

3. Blueberries: These tiny berries are a delicious source of antioxidants.

4. Oranges: Beyond their vitamin C content, oranges are a heart-healthy fruit that can be easily incorporated into daily diets.

5. Tomatoes: Another versatile food, tomatoes can be consumed in various forms and are beneficial for heart health.

6. Carrots: Rich in beta-carotene, carrots can be enjoyed raw or minimally cooked to retain their nutrients.

7. Whole Grains: Foods like oats and barley are whole grains that provide essential fiber, vitamins, and minerals.

8. Avocado: This creamy fruit is a source of healthy omega-3 fats.

9. Salmon: Rich in omega-3s, salmon is a heart-healthy protein source. Other fish like mackerel and tuna also offer similar benefits.

10. Legumes: Beans and lentils are excellent protein sources that can help reduce bad cholesterol and triglycerides.

Recipes you’ll love!

Your Weekly Meal Plan!

Day 1:

• Breakfast: Avocado, feta, and olive omelette.

• Lunch: Grilled chicken salad with olives, cherry tomatoes, cucumbers, and feta cheese. Dress with olive oil and lemon.

• Dinner: Lemon and herb roasted salmon with sautéed spinach and garlic.

• Snack: Walnuts and a slice of feta cheese.

Day 2:

• Breakfast: Greek yogurt with chia seeds, walnuts, and a drizzle of olive oil.

• Lunch: Tuna salad with capers, red onion, and mixed greens. Use an olive oil and vinegar dressing.

• Dinner: Lamb kebabs with tzatziki sauce. Serve with roasted Brussels sprouts.

• Snack: Celery with almond butter.

Day 3:

• Breakfast: Scrambled eggs with spinach and feta.

• Lunch: Caprese salad (mozzarella, tomato, and basil) drizzled with olive oil.

• Dinner: Chicken thighs roasted with rosemary, lemon, and olives. Serve with roasted asparagus.

• Snack: Macadamia nuts.

Day 4:

• Breakfast: Full-fat cottage cheese topped with flaxseeds and almonds.

• Lunch: Greek salad with grilled halloumi cheese.

• Dinner: Seared sea bass with a side of broccoli sautéed in garlic and olive oil.

• Snack: Cucumber slices with hummus.

Day 5:

• Breakfast: Almond flour pancakes topped with a dollop of Greek yogurt and a drizzle of olive oil.

• Lunch: Stuffed bell peppers with ground beef, olives, and feta cheese.

• Dinner: Eggplant moussaka (replace the béchamel with a ricotta cheese layer for keto).

• Snack: Avocado slices sprinkled with sea salt.

Day 6:

• Breakfast: Shakshuka (eggs poached in a spicy tomato sauce).

• Lunch: Salmon and avocado lettuce wraps with a touch of Dijon mustard.

• Dinner: Grilled steak with a side of green bean almondine.

• Snack: Olives and cheese.

Day 7:

• Breakfast: Spinach and mushroom frittata.

• Lunch: Chicken Caesar salad (skip the croutons for keto; use a keto-friendly dressing).

• Dinner: Zucchini noodles sautéed in olive oil and garlic with shrimp.

• Snack: Handful of mixed nuts (walnuts, almonds, hazelnuts).